3 hr Bike + 20 min Run. March 15, 2019 ~God’s Mode~

BRICK

3 hours at 195 Watts + 20 min Run off bike

A brick workout is any workout that combines swimming, biking and/or running into a single session. The most common example is the bike to run brick, where you go for a run immediately after finishing a bike ride.

What a beautiful day today in Canada 🇨🇦. Sun rays gently pet my face. The sound of birds singing give me so much joy. I breath fully into my lungs, I stand strong on my feet, I AM ALIVE! I am full of energy and my soul is singing. I am so happy to come out of my Pain Cave and shake up my legs on a little run.

IRONMAN 70.3 Marbella 2019 is around the corner and I feel that I reach my peak form. Training volume goes up and I begin to feel fit as f@ck! I feel the explosive power within my body.

BIKE

Yesterday I’ve had a quite hard day with 3.5 km swim, followed by 16 km run. On top of it I had some work commitments to deal with. I also didn’t eat enough calories to cover the energy expended.

Considering the fact that I woke up at 4:30 am, I was concerned about how my body will handle 4 hours of consistent training…

To my HUGE surprise I felt really good and strong. In fact, holding 195 Watts for 3 hours was so easy, that I even thought there might be something wrong with the power meter. (No issues with equipment. Calibrated power meter before the ride). With so much power in my legs I began to wonder how long will it last for until fatigue begin to creep up? I was expecting my power go down and HR go up as I go farther. I was really surprised to see that 1, 2 hours into the ride my HR significantly dropped, but power stayed the same. It felt even easier to hold that power, so I put the higher gear – my speed and cadence increased. What is going on here? Why do I feel so strong? Past two days I’ve been pushing my body so hard, but I am feeling so good… Is it something related to nutrition? Sleep? Hydration? Why? I shouldn’t be performing so good … Is the power meter broken? No it’s not.

It felt I could ride like this for days. Is this some sort of breakthrough? I am confused but happy…

I want to feel this way every day. How can I maintain this energy levels consistently?

I am really happy with bike performance and the way I felt.Great job Sasha!

RUN

First 10 minutes were and easy run @RPE 3. Didn’t feel very strong.

Next 5 minutes were at RPE 4, so I picked up the pace. I got surprised by how much stronger I felt compared to running at the slower pace just a moment ago. What’s going on? I got the feeling that I could run much faster so I speeded up even more.